Tag Archives: bodybuilding

why set up a home gym? and where to get the best deal in singapore. (part two)

31 Dec

so you got really inspired by the previous post on reasons why you should set up your home gym and found some space in your home to do so. wondering what equipment to get? how much do they cost? where can i buy them from in singapore?

caveat: the set up that i recommend below is meant for those who are serious at gaining strength and building muscle. you shouldn’t need to invest so much space or money if you are just looking to “tone up”.

so here are my recommendations in order of importance:

a pair of adjustable dumbbells. the dumbbell handle/bar should be at least 16″ to allow loading of more plates as you grow stronger.

why you should get them: you can do all kinds of training with just a pair of dumbbells. choose threaded dumbbells with spinlock/ star collars.

where to get them: local online retailers like nutritionpark, nutrifirst or online sellers in forums. local stores carry them as well but usually much more expensive then online sellers.

budget tip: http://www.jmall.sg offers rubberised weight plates from $3.20 per kg. they are currently on promotion at $2.40 per kg, offer till mid-Jan 2011 though.

rockstar tip: there are only two local sources in singapore for 16″ dumbbell handles that i know of – aibi is selling them at around $30 each. http://www.eachadeal.com offers a much better deal at $45 for a pair, but have to order 3 weeks in advance.

an adjustable flat-incline-decline bench.

why you should get it: how to do your all-time favourite bench press without a bench?

where to get it: almost any fitness equipment retailer and most online sellers carry them. the problem is that the cheap ones are really flimsy and the good ones are really expensive.

budget tip: under $200 from http://www.jmall.sg or http://www.eachadeal.com.

rockstar tip: forget about the foldable types, feels like it may collapse anytime. don’t be shy to test the bench before buying. lie on it and see if it’s too shaky for your liking.

olympic barbell and weights set.

why you should get it: this is your weapon of choice when it comes to building massive strength and muscle. load it up and lift.

where to get it: can be ordered from local online retailers like nutritionpark or eachadeal. aibi offers a 310lb weight and bar set for $1199.

budget tip: http://www.eachadeal.com offers a 100kg weight and bar set for $580 including delivery. the bar included has a 150kg load limit – not enough. upgrade to the max 350kg bar for $20 more.

rockstar tip: choose the 220cm, 20kg bar. ask for the load limit of the bar, choose one that is at least above 200kg. buy more plates.

a power rack – probably the most expensive part of your home gym.

why you should get it: allows you to do most exercises safely without a spotter, especially squats.

where to get it: local online stores like nutritionpark or ultimatesg. you can also order it from a local retailer like aibi.

budget tip: if you are not in a hurry, you can order the cheapest power rack from aibi at $788. but you have to wait 3-4 months.

gym mat flooring.

why you should get them: offers some protection for your floor and dampen the noise of your weight hitting the floor.

where to get them: most fitness equipment stores and most online sellers already mentioned above. cost varies according to the size of course.

budget tip: get the cheapo type from taising at north bridge road or from your lovely neighbourhood ntuc fairprice.  only $25 (or less) for 4 pieces of 60cm x 60cm, thickness between 1 to 1.4cm.

hope you somehow benefit from all the legwork i’ve done. do share in the comments section if you find better deals in singapore. :)

hope you have a fantastic new year ahead!


why set up a home gym? and where to get the best deal in singapore. (part one)

30 Dec

sick of seeing clowns curling in the power rack? tired of waiting forever to use the bench press? feel like giving equipment hoggers who refuse to share stations a suplex?

Continue reading

review of optimum nutrition’s 100% casein protein

2 Nov

nutrition profile:

100% micellar casein! supplement companies usually use other types of caseinates or blend it with whey isolates or concentrates for their slow-release protein products because micellar is supposed to be more expensive. so i was quite delighted when i saw the label on my tub :)

but this is also where it gets confusing. i went to ON’s website and found their label claiming to be a blend. which one is correct? i will try writing in to ON to check.

the tub i bought from a local online retailer listed only micellar casein...

...while on Optimum Nutrition's own website it was listed as a blend of micellar and calcium caseinate.


i had the chocolate supreme flavour and mixed it with milk. the taste reminded me of milo but not as sweet, which i like. then again i don’t have a sweet tooth, so it might just be not sweet enough for others.

had also expected the texture to be thick and slightly powdery after mixing. i mixed with milk (10 ounces) and it was much thicker and more powdery tasting than i thought. adding more liquid and letting it sit for a bit after mixing seemed to make the drink smoother.


i mixed the protein powder with full fat milk in a normal shaker. mixes ok with shaking but there are times when a layer of powder get stuck to the inside wall of the shaker. it becomes thick very quickly, so don’t expect it to be as easily and as totally dissolved like regular whey. still acceptable for casein powder.


i got my 4 lbs tub for S$90 which i think is a good deal, especially considering the pure micellar casein content.


based on the four factors considered above, i would recommend optimum nutrition’s 100% casein to anybody looking for a slow-release protein powder for use just before sleeping.

hope the review is somehow useful for you! :D

review of fitlion.com

25 Oct

"slow" protein - when you want your body to absorb the protein slowly

bought myself a tub of ON’s 100% casein from fitlion last week. i have a fair bit of experience ordering my health supplements from a variety of local online shops, ranging from one-man-operations like ultimatesg.com to the big boys like tsw.com.sg. i won’t use my past experience since service quality might have changed (improved/deteriorated) since, so i’ll just share my recent experience with them. here’s the review of fitlion ;)

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update – more photos on home-made dip belt

23 Sep

as suggested by a comrade, here are some pictures of how the diy dip belt is used.

the belt can be strung through anywhere on the weight plate and the carabiner is positioned to the side.

you can rest the weight plate flat on your lap…

…or between your legs.

you can find the very simple instructions to a diy weighted dip/ chin up belt here.

hope it’s useful :)